Nothing beats the real thing! Porn is lame compared to the real experience; real-life human interactions are better than social media whoring; real foods beat artificial pseudo Mc meals all the time! And in the case of lifting weights:
9 Part Guide to Bigger CHEST (if clicking doesn't work- right click and hit "Save link As")
Free weights (REAL) are better than Machines (FAKE) in inducing strength, muscle growth or any adaptive response at all.
So just when you thought that all weights are created equal, they’re NOT! Not because a certain machine offers resistance at a certain angle means that you are stimulating your body for the same level of adaptive response like that of the free weights.
One thing – free weights stimulate the CNS (central nervous system) better and that means that your CNS will form more neural connections to the trained body part which means more growth and strength gains!
The CNs is more involved in free weight moves since it must see to it that you are keeping the weights balanced as you move it along a certain plane. In other words your nervous system is more involved since there is a risk of injuring yourself if you make a mistake, unlike with machines that only offers resistance on a fixed plane of motion.
As a rule: moves that involve moving your OWN body along a plane induces the greatest neural (CNS) involvement (squats, deadlifts, chins, pushups, dips, etc). Second to that would be free weight dumbbell and barbell moves like presses wherein you move the weight instead. Last on the list or those that require the least CNS involvement would be exercises involving machines and cables.
If you need more proof that free weight moves will give you more bang for your buck; recall our recent post on the research that proves that squats are better than leg press in stimulating testosterone production.
But that is not to say that machines don’t ever have a place in a lifter’s regimen. One must definitely include machines into his program especially if he has more than 6 months of training under his belt already – newbs must have NO business at all with machines or cables! For them newbs out there we have the modified Consolidation routine filled with nothing but the basics.
I am so sick of going to the gyms seeing skinny, beginner iron-heads mindlessly pushing their way through sets of cable pressdowns, machine presses, pec decs, and other stuff like that when they should only be doing stuff that will actually bring them more progress like squats, dips, pushups, deadlifts, and chins.Follow @AboutLifting
BTW if you are going to include machines into your regimen, make sure you don’t do it as you “main” lift for the bodypart. Machines are perfect when done by the end of the training session for their target muscle group since it’s the free weights that require that you are still fresh because it’s lifting with free weights that require stabilizer muscles, not machines.
In other words machines can be used to “fine tune” the target bodypart since anyways that is what machines are good for – isolating the target muscle; thus you can use machines to achieve that almighty “pump”.
So the lesson for today: Do more of the REAL things in life and you will be GREATLY rewarded! Eat your eggs, people!